Tatso ea sopho ena e monate ea k'habeche e ntlafatsoa ka onion e entsoeng ka litapole, litapole tse entsoeng ka majoe, k'haseche e khabisitsoeng le lihlahisoa. Mokhoa oa eona o monate o etsa hore e be sejo se khotsofatsang, se thabisang se tla u futhumatsa esita le matsatsing a bata haholo.
Seo U tla se Hloka
- 1/2 eiee ea senoelo (e entsoeng)
- 3 tablespoons botoro
- 3 tablespoons
- phofo e nang le morero
- Likopi tse 4 k'habeche (li-coarsely shredded)
- 1/2 senoelo sa rantipole (sa khaotsoa)
- 3 dikopi meroho moro
- 1/2 teaspoon letsoai (kapa ho latsoa)
- 1/8 teaspoon pepere e ntšo
- Likotlolo tse 3 tsa litapole (tse hlalositsoeng)
- 1 e na le / 14 lik'hilograma tse 2 tsa lebese
- Ho ikhethela: ho tlosoa parsley
- Ho ikhethela: dash paprika
Kamoo U ka e Etsang
- Ka sekotlolo se seholo se boima kapa sebōpeho sa Madache, botoro ba mocheso holim'a mocheso o bohareng; pheha onion ho fihlela khauta e 'mala. Hlohlelletsa phofo ho fihlela e kopantsoe hantle.
- Eketsa hop le lihoete hammoho le moro, letsoai, pepere le litapole. Tlisa ho pheha, ho susumetsa khafetsa; fokotsa mocheso ho tlase. Koahela 'me u phehe ho fihlela o le bonolo, o tsosang khafetsa, hoo e ka bang metsotso e 20
- Eketsa lebese. Chesa ka, empa u se ke ua pheha.
- Latsoang 'me u fetole lijalo, u eketsa letsoai le pepere, ha ho hlokahala.
- Fafatsa e mong le e mong ea nang le parsley e nyenyane le letlapa la paprika, haeba le lakatsa.
U ka 'na ua U rata
Meroho ea litapole tse monate le Ham
Moriana o monate le moriri oa litapole
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 300 |
| Total Fat | 13 g |
| Fat Satated | 7 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 35 mg |
| Sodium | 886 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 5 g |
| Liprotheine | 10 g |